CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

Two Rounds:

Supine Overhead Plate Lift x 10

Medicine Ball Hamstring Curls X 10

Med Ball Squeeze Marches x 20

Light DB Reverse Lunges x 20

Specific Warm-Up (No Measure)

Empty Barbell Barbell Hip Thrust x 10 @ 21X1

Rest :90

Warm-Up Weight #1 Barbell Hip Thrust x 6 @ 21X1

Posterior Chain Strength Sets (6 Rounds for weight)

Complete Three (3) Sets of:

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Rest 30 Seconds

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Rest 30 Seconds

Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Rest 30 Seconds

Reverse Snow Angels x 20 reps (slow and controlled)

Rest 30 Seconds

12 Minute AMRAP (AMRAP – Rounds and Reps)

Full Effort (Performance)

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Hang Power Cleans (95/65 lbs)

12 Front-Racked Barbell Alternating Reverse Lunges (95/65 lbs)

Goal: 2-3 minutes per round. Target for members: 4-6 rounds.

Full Victory

Complete as many rounds and reps as possible in 12 minutes of:

3 Jumping Bar Muscle-Ups or 6 Chest To Bar Pull Ups

6 Hang Power Cleans (65/45lbs)

12 Front-Racked Barbell Alternating Reverse Lunges (65/45lbs)

Goal: 2-3 minutes per round. Target for members: 4-6 rounds.